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Thursday 3-20-2014

15
Mar

Thursday 3-20-2014

Workout of the Day
RDL/Bent Row
5 x 5
-Each rep is 1 RDL + 1 Bent Row
-Loads should be according to Bent Row max
alternate
Renegade Row
5 x 5 each arm
-After each set, immediately do 10 V-ups
then
WOD
7 Minutes to Complete
4 Rounds: 15 KB Swings, 12 OH Squats, 9 Pull-ups
Rx: #70/#53, #95/#63, sub back squats, body rows
-If you complete it, rest until the 7 minute mark, then:
Additional 3 minutes
AMRAP Snatch #95/#63
OR
AMRAP Back Thruster #95/#63

Post your scores to the Whiteboard.

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